{"id":15750,"date":"2021-05-01T10:13:34","date_gmt":"2021-05-01T14:13:34","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15750"},"modified":"2021-05-01T10:13:34","modified_gmt":"2021-05-01T14:13:34","slug":"the-first-annual-supermax-5k-and-uvux4-at-alcatraz","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/05\/the-first-annual-supermax-5k-and-uvux4-at-alcatraz\/","title":{"rendered":"The First Annual SuperMax 5k and UvUX4 at Alcatraz"},"content":{"rendered":"<p>What a morning. Perfect temps, strong effort, and the timing all worked to plan. The music was good, but it was my playlist. If you like 90s punk and alt-rock you&#8217;d agree. <em>Keep &#8217;em separated!\u00a0<\/em><\/p>\n<p>The SuperMax Thang:<\/p>\n<p>Some pax are familiar with the Run and Gun style workout. 5k run then fifteen-ish minutes of Tabata. Great average time on the mile (some of you guys could have flown past, personally I&#8217;ve not hit 8:46 average before. Grateful for the energy of the group). Tabata was kept to the four required exercise, LBCs, Merkins, Squats, Whirly-With-The-Calp. Some guys kept count. I did not.<\/p>\n<p>&nbsp;<\/p>\n<p>The Alcatraz Thang:<\/p>\n<p>It&#8217;s YOU versus YOU at four stations. Hence UvUX4. The setup is simple:<\/p>\n<ul>\n<li>4-minute timer.<\/li>\n<li>4 called exercises<\/li>\n<li>10 reps each<\/li>\n<li>Keep cycling through, note your totals.<\/li>\n<li>Short mosey<\/li>\n<li>Repeat-O and try to beat your total (if you are the competitive type)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Round 1: Chest\/Arms\/Abs<\/p>\n<ul>\n<li>Merkins<\/li>\n<li>Peter Parkers<\/li>\n<li>Parker Merkins<\/li>\n<li>LBCs<\/li>\n<\/ul>\n<p>Round 2: Legs<\/p>\n<ul>\n<li>Squats<\/li>\n<li>Alternating Lunges<\/li>\n<li>Toy Soldiers<\/li>\n<\/ul>\n<p>Round 3: Block Work<\/p>\n<ul>\n<li>Curls<\/li>\n<li>Skull Crushers<\/li>\n<li>Upright Rows<\/li>\n<li>Over Head Press<\/li>\n<\/ul>\n<p>Round 4: Cardio<\/p>\n<ul>\n<li>Side Straddle Hops<\/li>\n<li>Burpees (#crowdpleaser)<\/li>\n<li>Seal Claps<\/li>\n<li>Overhead Claps<\/li>\n<\/ul>\n<p>Done pretty much at the stroke of 8 AM. I love it when a plan comes together.<\/p>\n<p><strong>Announcements:<\/strong><\/p>\n<p><a href=\"https:\/\/riveroakscc.churchcenter.com\/registrations\/events\/761240\">ROCC 5k<\/a> next Saturday, sign up! Benefits the Salvation Army.<\/p>\n<p>Bullwinkle has VQ that day as well!<\/p>\n<p>Q School at Alcatraz May 15th. Learn what it takes to lead a workout. Step up. Boom.<\/p>\n<p>Qs need for Parlament on Tuesdays at Southwest Elementry! See Ziggy. (Sidenote: this is a non-running AO that will still give you a STRONG workout. One of my favorites, check it out if you have not).<\/p>\n<p><strong>Prayers:<\/strong><\/p>\n<p>The McKnight family, Rebbecca passed away last week, a teacher with the district.<\/p>\n<p>Friend of VG, anxiety, and lack of sleep, difficult time.<\/p>\n<p>I May have repeated myself a little in both COTs, but it&#8217;s worth saying twice: very thankful for this group. Hope you all remember how the day started and the group that you helped and who, hopefully, helped you. Can&#8217;t start a day with a better perspective. Thanks for the keys, VG.<\/p>\n<p>Naptime.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What a morning. Perfect temps, strong effort, and the timing all worked to plan. The music was good, but it was my playlist. If you like 90s punk and alt-rock you&#8217;d agree. Keep &#8217;em separated!\u00a0 The SuperMax Thang: Some pax are familiar with the Run and Gun style workout. 5k run then fifteen-ish minutes of [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"class_list":["post-15750","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Wobegon","date":"5-1-2021","pax":"SuperMax: Crash, Bullwinkle, Workbench, Huckleberry, Van Gogh, Burns.<br \/>\r\n<br \/>\r\nAlcatraz: VG, Sea-Man, The Swede, Bullwinkel, Crash, Ziggy Stardust, The Jerk, Android, Subfloor"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15750","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15750"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15750\/revisions"}],"predecessor-version":[{"id":15751,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15750\/revisions\/15751"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15750"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15750"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15750"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}